Dynamic Effort Lower
Strength
Front Squat (6×3 @ 75% 1RM w/ 3sec. pause)
WOD
“The Toxic Waltz”
12-9-6
Squat Snatches (135,95)
Bar Muscle Ups
**1 Bar MU = 2 C2B + 2 Diamond Push Ups
**15min Time cap
Squat Snatches (135,95)
Bar Muscle Ups
**1 Bar MU = 2 C2B + 2 Diamond Push Ups
**15min Time cap
Special Strength
3×15 Overhead Axle Bar Walking Lunges **each leg
Special Strength
3×12 Single Leg Hip Bridges, Weighted
**each side
**each side
Midline
5×20 Standing Banded Oblique Twist
**each side
**each side
Finisher/Recovery
3×12 Single Leg Reverse Hypers
**each leg
**each leg